The benefits of walking backward on a treadmill are recognized in the treatment of multiple conditions and injuries.
It is can also help improve knee, hip, and anklerange of motion (ROM).
Walking Backward vs.
Daryl Leniuk / Getty Images
Forward
Reverse walking differs from forward walking in several key ways.
When you walk forward, certain motions are considered normal gait characteristics.
Your leg swings through the air, and your heel lands on the ground first.
Then your straight knee bends slightly as you roll from your heel to your toes.
As this occurs, your opposite leg rolls from your toes and up into the air.
This heel-to-toe motion repeats and normal walking occurs.
Reverse walking involves an opposite gait process.
Your leg swings through the air and reaches backward with a bent knee.
Then your heel leaves the ground with your knee straight, and the process is repeated.
This toe-to-heel gait pattern may offer many different benefits.
Benefits of Walking Backwards
Walking backwardon a treadmill offers several benefits.
These include improved range of motion in your knee, quadriceps strength, hamstring flexibility, and mobility.
While walking backward, your bent knee straightens fully while you are moving from your toes onto your heel.
This helps to improve the range of motion into knee extension.
Exercises like quad sets,short arc quads, andstraight leg raisesmay help to improve your quad strength.
Reverse walking may also be an option that your physical therapist uses to improve quad function.
This may improve the function of your quadriceps muscles.
It is important to focus on contracting your quadriceps as you are walking backward.
Your physical therapist can give you the right verbal cues to accomplish this.
When walking backward, your hamstring contracts to bend your knee as it swings through the air.
Then, your hamstring is stretched as you roll from your toes onto your heel and your knee straightens.
Burns More Calories
Backward walking has been found to burn more calories than walking forward.
Walking backward uses up about 40% more calories per minute than forward walking at the same speed.
Improved Heart and Lung Function
Walking backwards on a treadmill can also benefit your heart and lungs.
Backwards walking is more challanging than forward walking and forces you to work harder.
You may do a bit more or less depending on your condition and the advice of your physical therapist.
After reverse treadmill walking, your physical therapist may have you perform exercises specific to your condition.
Your physical therapist may also work on specific gait characteristics after you walk backward.
A Word From Verywell
Walking backwards in physical therapy can be beneficial for many different injuries.
2019;20(1):159. doi:10.1186/s12891-019-2537-9
BBC.Why walking backwards can be good for your health and brain.
